The gym: some of us love it, some of us dread it, but it is one of the best things we can do for ourselves. A big part of that dread is the equipment. Rows of machines you do not recognise are enough to put anyone off. This guide to gym equipment for beginners explains what the main pieces are and what they are for, so you can walk onto the floor at Hammers Gym in Nunawading knowing exactly what to do.
The two main types of gym equipment
Almost everything on the gym floor falls into one of two categories: cardio equipment and strength equipment. Understanding the difference is the first step to building a balanced program.
Cardio equipment
Cardio machines get your heart rate up and your lungs working. They are excellent for heart health and for burning energy, and they are the easiest place to start if you are new.
- Treadmill: walk, jog or run at your own pace. Use the incline to make walking harder without running.
- Stationary bike: low impact and easy on the joints. Recumbent bikes add back support.
- Elliptical cross-trainer: a smooth, low-impact movement that works the legs and arms together.
- Rowing machine: a full-body cardio option that also builds back and leg strength.
If fat loss is your goal, aim for at least three cardio sessions a week, and mix steady sessions with shorter, harder intervals as your fitness improves.
Strength equipment
The weights area has more variety, because different tools target different parts of the body. Here are the basics you will meet first.
Barbells
A long bar with weight plates loaded on each end. Barbells are used for the big compound lifts: squats, deadlifts, bench press and rows. You add or remove plates to change the load.
Dumbbells
Smaller weights held one in each hand. Each dumbbell is a fixed weight, so they come in sets ranging from very light to very heavy. Ideal for learning movements and for working each side of the body independently.
Weight plates
The discs that load onto barbells and some machines. They can also be used on their own for certain exercises, like plate raises or loaded carries.
Benches
Flat, incline and adjustable benches let you press, row and fly from different angles. Abdominal benches are designed for core work.
Resistance machines
Machines guide you through a fixed movement path, which makes them a great starting point for beginners. Adjust the seat, select a weight with the pin and follow the instruction diagram on the machine.
Kettlebells and stability balls
Kettlebells suit swings, carries and squats. Stability balls (the big inflatable ones) are useful for core work, supported push-ups and light dumbbell exercises.
Once you know what these are, do not be afraid to use them. You will build strength and muscle tone far faster by combining resistance training with cardio than by doing cardio alone. Our article on how to use kettlebells is a good next step.
How to get the most out of every session
Knowing the gym equipment for beginners is half the battle. A few habits will make sure your time on the floor actually delivers.
- Be on time for classes and PT sessions. There is a lot to learn from instructors, and turning up regularly is where the results come from. Classes are also a great source of motivation when your own runs low. See our gym timetable.
- Make friends, but chat after the session. Friendly faces keep you coming back, but save the long conversations for before or after your workout so they do not eat into your training time.
- Politely protect your session. “Let me finish these reps and I’ll catch up with you” is a fair way to stay on task without being rude.
- Train with a partner or a trainer. As iron sharpens iron, the right training partner or personal trainer will push you past what you would do alone.
- Be consistent with your nutrition. Whatever eating plan you follow, stick to it. Training and diet work together, and results depend on both.
Learn the equipment at Hammers Gym
The best way to get comfortable with gym equipment for beginners is to use it with someone who can show you how. Our staff are always happy to walk you through the Hammers Gym floor, and our new member guide covers everything else you need for your first weeks. As a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster, you can also train at quieter times while you build confidence.
Book a free trial to see the equipment for yourself, or view our membership options.